extremez Posted January 12, 2015 Posted January 12, 2015 Can anyone give me some sound advice to avoid cramping during races?I have trained hard but always seem to cramp in the last 20 kilometers.Anyone got any advice that I can follow that really works?
Fabian46 Posted January 12, 2015 Posted January 12, 2015 Can anyone give me some sound advice to avoid cramping during races?I have trained hard but always seem to cramp in the last 20 kilometers.Anyone got any advice that I can follow that really works?RENNIES! No jokes
extremez Posted January 12, 2015 Author Posted January 12, 2015 RENNIES! No jokesRennes, before or during the race?
Guest Posted January 12, 2015 Posted January 12, 2015 Cramps are multi factoral. There was a very good thread about it in the training/nutrition forum. Not sure if its still there but have a look.
'Dale Posted January 12, 2015 Posted January 12, 2015 Finish most of your training and then spend the last 15-30 mins doing hill repeatsThat might help
Vlakvark T Posted January 12, 2015 Posted January 12, 2015 Same problem until i start to use RENNIES, eat one every 20 km or one hour. My problems stop and every time i feel like cramping,i chew one and it help immediately.    Â
GreatGusto Posted January 12, 2015 Posted January 12, 2015 Post your last race and the training programme you used to prepare.
Long Wheel Base Posted January 12, 2015 Posted January 12, 2015 Not sure how long a race you talking about but if you don't eat and drink enough you can be super fit and still cramp. you need those electrolytes!!
Naidy Posted January 12, 2015 Posted January 12, 2015 This as helped me on any race and training rides and i havent cramped in 3 years, 1 bottle of water +- 600ml, 5 or 6 teaspoons of sugar and just a little more than a half a teaspoon of salt. The taste gets a bit getting use to but sip as normal through the race. You can also had the same quantity of salt to a good energy drink but noticed water works best. Something else, use the same energy drink as u used to but carry a few small packets of salt that you get at the fisheries, so when you start to cramp talk the salt.
kinggrant Posted January 12, 2015 Posted January 12, 2015 I eat plain salted peanuts and try keep your cadence up, one usually tends to race differently to how you train
extremez Posted January 12, 2015 Author Posted January 12, 2015 Post your last race and the training programme you used to prepare.My Last race was the MTB Fats One this weekend 70kmsI trained fairly hard and did a few 75km rides on my MTB bike as well as a 80km ride on my road bike a week before and then 30kms every second day leading up to the race.Carbo loaded 2 days before the race.The morning of the race, I ate a cereal and two eggs and drank 500ml of a rehydrate drink.Then got on the bike and road to the start of the race which was roughly 20kms away and then did the 70km race. Started cramping after 60kms in the race.
Fabian46 Posted January 12, 2015 Posted January 12, 2015 My Last race was the MTB Fats One this weekend 70kmsI trained fairly hard and did a few 75km rides on my MTB bike as well as a 80km ride on my road bike a week before and then 30kms every second day leading up to the race.Carbo loaded 2 days before the race.The morning of the race, I ate a cereal and two eggs and drank 500ml of a rehydrate drink.Then got on the bike and road to the start of the race which was roughly 20kms away and then did the 70km race. Started cramping after 60kms in the race.How much water are you taking in the week leading up to the race? To be safe, I normally chew 2 on the way to the race, and only take it during the race if I feel my legs are not so leka.
SimpleDom Posted January 12, 2015 Posted January 12, 2015 I only stopped cramping after I included intervals in my training.... If they are nutrition related, chances are you'll also be cramping afterwards or at night.... Funny how it's always the muscles you're working harder than normal in a race that cramp....
The_black_stig Posted January 12, 2015 Posted January 12, 2015 The morning of the race, I ate a cereal and two eggs and drank 500ml of a rehydrate drink.Then got on the bike and road to the start of the race which was roughly 20kms away and then did the 70km race. Started cramping after 60kms in the race.The bold & underlined section is your problem as you're probably blowing too much your energy just to get to the starting line. Hydration during the race in summer season is also important, besides drinking electrolyte base or other salt base water mixture; one will need to drink a whole lot more compares to a winter season race (relative speaking)Â
Guest DieBees Posted January 12, 2015 Posted January 12, 2015 Are you getting enough time in the saddle? It solved it for me. Also as mentioned. Rennies
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